Half Ironman 70.3 Plan for Intermediate to Advanced Triathletes - Saturday Race - 12 Weeks

W/U: 400 as 200 choice/100 pull/100 kick w/fins . Main Set:  . 2x: 4 x 50 drill w/20 sec rest 200 free on base + 5 seconds (add a strong 50 per each 200) w/30 sec rest . 200 pull 200 free w/paddles . C/D: 6 x 50 as 25 back/25 breast 200 kick w/fins

W/U:
10min-15min easy with strides + dynamic stretching.
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Main Set:
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Mixed Hilly Terrain, soft surfaces if possible 
On the uphill sections run at Z4 effort (just under 10km race pace) ranging between 1min and 5min in duration.
Remember to keep your cadence high.
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Take your time on the downhill sections so that you do not cause too much damage from eccentric loading of the quads.
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(Hills should be not too steep and the surface where ever possible should be soft i.e. grass or dirt)
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C/D: 
with remaining time

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
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Pre-Set: 1-2x *body weight only*
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15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
12-15 reps Y T W L
12-15 reps clamshell
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Main Set: 2-3x
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12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
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Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
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Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
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C/D:
Cool down with static stretching & foam rolling

W/U:
100 swim
100 pull without paddles
100 kick on back
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Main Set:
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50/100/150/200 free w/20 sec rest
Evens faster than race pace, 
Odds slightly slower than race pace
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2 x 200 free on base + 15 seconds w/20 sec rest
800 pull
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C/D:
200 with fins alternating swim/kick x 50s

W/U: 
10-15min @ Z2-Z3 effort during the last 5min of the W/U build effort levels up to upper Z4 and then return slowly back to Z2 effort again
Keep cadence between 90-100rpm during the W/U.
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Main Set: 2x
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10min @ 65-75rpm @ Z4
2:30min easy spin at 100rpm
10min @ 65-75rpm @ Z4 effort
2:30min easy spin at 100rpm
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C/D:
Cool down with remaining time @ Z2-Z3 effort @ 90-100rpm

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
12-15 reps Y T W L
12-15 reps clamshell
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold.)
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Main Set:
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1 x 12min @ Upper Z3 with 3-4min easy recovery jog
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2 x 8min @ Lower Z4 with 3-4min recovery between sets.
Focus on form during the sets.
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2 x 4min @ Lower Z5 with 2min recovery between sets.
Maintain perfect form.
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C/D: 
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.